COWBOY CASSEROLE
Fix-It and Forget-It Diabetic Cookbook:
Slow-Cooker Favorites to Include Everyone! by Phyllis Good
Lori Berezovsky, Salina, KS
Makes 4-6 servings
(Ideal slow cooker size: 4-quart)
1 medium onion, chopped
1 1/4 lbs. 90%-lean ground beef, browned, drained, and patted dry
6 medium potatoes, sliced, unpeeled
1 clove garlic, minced
16-oz. can kidney beans
15-oz. can diced tomatoes mixed with 2 Tbsp. flour, or 10 3/4-oz. can tomato soup
1/4 tsp. salt
1/4 tsp. pepper
1. Layer onions, ground beef, potatoes, garlic, and beans in slow cooker.
2. Spread tomatoes or soup over all. Sprinkle with salt and pepper.
3. Cover. Cook on Low 5-6 hours, or until potatoes are tender.
Exchange List Values: Starch 2.5, Vegetable 2.0, Meat, lean 2.0
Basic Nutritional Values: Calories 373 (Calories from Fat 73), Total Fat 8 gm (Saturated Fat 3.2 gm, Polyunsat Fat 0.6 gm, Monounsat Fat 3.4 gm, Cholesterol 57 mg), Sodium 567 mg. Total Carbohydrate 48 gm, Dietary Fiber 7 gm, Sugars 8 gm, Protein 27 gm
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